Workout, Happening, and Updates at CROSSFIT SOUTH COBB

A. Floor Press 3×10 B. 10 Minute AMRAP 5 Toes to Bar 10 Push Ups 15 Air Squats C. Rowing Fundamentals meets at 6:30pm with

A. Turkish Get Ups 30 Reps (15 Each Arm) B. 3 Rounds for Reps 1 Minute Max Burpees 1 Minute Rest 1 Minute Max Calorie

A. Front Squat with 3 Second Pause at the bottom 5×3 B. For Time: 400 Meter Lunges Challenge: wear a vest or add weight C.

A. Barbell Rows 5-5-5-5-5 B. 4 Rounds for Time 400 Meter Run 15 Pull Ups 20 Push Ups C. Please RSVP via MindBody for Barbell

  We will be CLOSED while we host the Georgia Games Weightlifting Meet.  Join us at Taylor-Brawner Park (3180 Atlanta Rd, Smyrna 30080) on the

A.  5 Rounds for Time: 200 Meter Farmer Carry 20 Sit-Ups B.  Mobility Choice    

A.  “Bring Sally Up” Back Squats B.  “Donny” 21-15-9-9-15-21 Deadlift 225/155 Burpees C.  Rowing Fundamentals meets at 6:30pm with Matt! Barbell Club meets at 6:00pm.

Today is Day 1 of the Summer Nutrition Challenge! A. 14 minutes to find your 1 rep max Front Squat B. 14:00 AMRAP: 5 Burpee

A.  AMRAP 7:00 Minutes 7 Ring Push Ups 7 Calorie Row Rest 2:00 Minutes AMRAP 7:00 Minutes 7 Kettlebell Swings 7 Push Press B.  Good

A  “Nancy” Five rounds for time of: 400 Meter Run 15 Overhead Squats B. Push Press 3-3-3-3-3 C.  Please RSVP via MindBody for Barbell Club!

A. “High West” Teams of 2 or 3: 15 minute AMRAP 20 Box Jumps 20 Ring Dips 20 Air Squats REST 2 MINUTES B. “Michters”

A. Hang Power Snatch 5×2 B. EMOM for 16:00 Minutes Odd Minutes: 6 Deadlifts Even Minutes: 6 Atomic Sit Ups

A. Rope Climb Practice Experienced Members Perform 7 Rope Climbs B. “Sassenach” 5 Rounds for Time: 7 Front Squats 7 Pull Ups 7 Burpees C.

A. Tabata Hollow Rocks Tabata Superman Holds 8 Rounds Each, Alternating B. 3 Rounds for Time: 20 Russian Kettlebell Swings 40 Double Unders *Rest 2:00

A. Back Squat 2-2-2-2-2-2 B. In Teams of 2 or 3: 18:00 Minute AMRAP 4 Clean and Jerks 16 Sit Ups 200 Meter Sprint *

A.  Shoulder Press + Push Press (2+2)  Four Sets at the same weight   B.  5 Rounds for Time 10 Box Jumps 12 Wallball Shots

A.  2 rounds for time: 100 Double Unders 800 Meter Row 60 Walking Lunges 40 Kettlebell Swings 20 Medicine Ball Squats 10 Large Tire Flips

A.  Hang Power Clean 5×2 B.  3 Rounds for Time: 400 Meter Run 15 Thrusters 12 Toes to Bar

A.  10:00 Minutes Every Minute on the Minute Pull Ups/Muscle Ups (Athletes Choice of Reps) B.  15:00 Minute AMRAP 10 Ring Rows 20 Air Squats

A.  Good Mornings 5×5 B.  5 Rounds for Time: 1 Minute Max Calorie Row 1 Minute Max Russian Kettlebell Swings 1 Minute Max Burpees 1

A. Push Press 10-10-10 B. For Time: 21-15-9 Hang Power Snatch Burpees Over Bar C. Sign up for Dr. Kristin’s Sports Chiropractic care at the

A. Front Squat 5×3 B. 20:00 Minute AMRAP 10 Goblet Squats 10 Goblet Lunges in Place 20 Sit Ups 200 Meter Run C. Please RSVP

“Twisted Annie” For time: 50 Double Unders 50 Sit-ups 40 Meter Bear Crawl 40 Sit-ups 30 Kettlebell Swings 30 Sit-ups 20 Ketllebell Romanian Deadlifts 20

A.  L-Sit Hold Progressions 3 Rounds of :30 Seconds held at your level of Progression Rest 2:00 Minutes Between Rounds B.  “Karenish” 150 Wallballs 3

A. Double Under Practice (Experienced Members Perform 3 Rounds of Max Unbroken Double Unders)   B. AMRAP 12:00 Minutes 3 Deadlifts (Heavy) 1 Round of

A. Row 500 Meters x 3 Rounds 2 Minute Rest between sets.  Score is your average time between three rounds.   B. 5 Rounds for

A.  Max effort Seated Box Jumps   B.  “Deep Cleaning” For time: 400 meter run 15 Squat Cleans 400 meter run 12 Squat Cleans 400

Fourth of July!! A.  “Beer and Bottle Rockets” 7 Rounds for Time: 4 Power Cleans 1 Rope Climb 7 Burpees 7 Chest to Bar Pull

A. 3 X 10 GHD Hip Extensions (Add weight if needed) B.  “Pied Piper” Five rounds for time: 40m Burpee Broad Jump 30 Double Unders 20

A.  In Teams of 2 or 3: 22:00 Minute AMRAP 22 Russian Kettlebell Swings 22 Wall Balls 22 Ring Push Ups 200 Meter Med Ball